The Time-Crunched Cyclist Podcast by CTS

Key topics in this episode: Question #1: I'm 77 years old and an experienced cyclist. I cannot find out just how much weight I should be moving at my age. Currently at 400 lbs on the [leg] press and 155 pounds on the squat - both multiple reps. How much weight is too much? How frequently? Short Answer: Compare you to you, not to others Long answers: Use qualitative and quantitative data as yo...

Key topics in this episode: Why overhyping Zone 2 does Time-Crunched Cyclists a disservice Similarities between Time-Crunched Cyclist, Polarized, and 80/20 paradigms Zone 3: Is it useful or useless? Should you use it or avoid it? Extensive vs. Intensive interval training for Time-Crunched Cyclists How to shift training from base/foundation to prep/event-specific work Advantages of a "recovery...

Key topics in this episode: Question #1: What training metrics should change for 65+ year old Grand Masters cyclists? Should aging athletes calculate training intensities differently? How to change training density and work:rest ratios for aging athlete How athlete phenotype changes training prescription Time-crunched vs. time-rich athletes after retirement Maintaining VO2 max for experienced athl...

Key topics in this episode: How 'training density' - the way we concentrate or spread out rides - affects training stimulus and adaptation. Comparisons of Tues/Thurs/Sat vs. Tues/Wed/Thurs vs. Sat/Sun workout patterns. Best training pattern for time-crunched criterium and road racers. Best training pattern for time-crunched gravel and mtb marathon racers Are long rides about building fit...

Key topics in this episode: Question #1: Should Training Stress Score (TSS) be adjusted for extreme environments? Does actual training stress change with heat or cold enough to alter TSS? After rides on technical or rough courses, examine TSS from HR or Power (hrTSS vs TSS). Go with the higher one because HR may reflect effort while not pedaling. LSS (Life Stress Score) - high/medium/low subjectiv...

Key topics in this episode: Question 1: I'm a cross-country mountain bike racer. How much time should I spend training on the road vs MTB? Conditioning vs specificity Timing - when to focus more on road vs more on trail Examine your limiters, particularly technical skill What happens when MTB racers spend too little time on MTB during race season Question 2 (8:30): When can I add strength tra...

Key topics in this episode: Recommended calories, carbohydrate, electrolytes, and fluid for 60-90 minute rides vs. 2-3 hour rides, and longer. What to eat before workouts & how to avoid reactive hypoglycemia Sports drink recommendations (note: no sponsor affiliations) New science on post-workout carbohydrate replenishment New recommendations on protein timing and intake Recommended protein sou...

Key topics in this episode: How to 'greenlight' the idea of slowing down Do Time-Crunched Cyclists need less recovery because of low training volume? Stressors that aren't accounted for in training data Recovery modalities vs. sitting still Optimizing rest going into big events Why the risk of doing too much is greater than the risk of doing too little Post-workout recovery strategi...

Key topics in this episode: Ideal race weight and what to do about it. How long it takes to achieve weight management goals safely. Choosing an eating style: Does plant-based vs. vegan vs. carnivore, etc. make a performance difference? Will fasting make you fast?  The difference between 'fasting' and 'fasted training' Biggest mistakes athletes make with fasted training Why neit...

Key topics in this episode: What a training camp accomplishes that your home environment doesn't Let the volume be the training stress For TCC, intervals are the norm, longer endurance rides is the novel stress Structuring intensity and volume for multi-day camps Fueling and hydrating for consecutive days Training Stress is not linear as rides get longer How many days and how much volume is a...

We've made some changes! To better focus on the topics and challenges our listeners are asking for, "The TrainRight Podcast" has been refocused to become The Time-Crunched Cyclist Podcast . In this episode, Coach Adam Pulford answers a question we frequently get early in the calendar year: Should Time-Crunched Cyclists Do Aerobic Base Training? Key topics in this episode: Why '...

We're making some changes! To better focus on the topics and challenges our listeners are asking for, "The TrainRight Podcast" is being refocused to become The Time-Crunched Cyclist Podcast . Here's what you can expect: Weekly episodes starting in February 2023 20- to 25-minute episodes packed with actionable training information Answers to questions submitted by listeners and...

Topics Covered In This Episode: The '4 Whats" Questions coaches ask during season reviews How to use the '4 Whats' to plan the season ahead  Host Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world. Guest Bios Darcie Murphy has been...

Topics Covered In This Episode: Why Chris Carmichael stepped down as CEO of CTS Introduction to Jeff Pierce, the new CEO of CTS A brief history of the Endurance Coaching Industry in the US The future of personal coaching as AI and machine learning increase availability of dynamic training plans  Host Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology....

Topics Covered In This Episode: Recounting the highs and lows of 2021 and 2022 Staying motivated through illness and injury Practical tips for training through adversity How joy (and dancing) create balance with tough training Host Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for enduran...

Topics Covered In This Episode: Absolute strength vs. Resilient strength The principles of Foundation Training The differences between Foundation Training and Yoga for performance Foam rolling (does it work and should you do it?) The role of movement in hydrating tissues Getting stronger and faster without increasing muscle size Increasing 'rate of force production' Breath work for spina...

Topics Covered In This Episode: Benefits of Strength Training Why strength training shouldn't be just off-season or cross training If you’re going to do strength training, it's best to do it year round A Simple Process to Follow: 4 Strength Training Levels we use at CTS to identify where to start How to use these levels throughout the season Best Practices to keep addressing strength all...

Topics Covered In This Episode: The "Screaming Barfies" - yes, it's a real thing. Reynaud's Phenomenon Non-temperature related causes of Reynaud's Phenomenon Primary and Secondary Reynaud's Phenomenon Increased risks for women Treating and preventing the effects of Reynaud's Phenomenon and other cold-related injuries Host Bio: Corrine Malcolm has been a CTS Coach...

Topics Covered In This Episode: What detraining is and why you need it What happens when you lighten your training load How to detrain correctly Absolute vs. Relative Chronic Training Load (CTL) Physical and psychological consequences of lowering CTL Coach AP's Recipe for Detraining How much CTL should be lost during detraining phase? Host Adam Pulford has been a CTS Coach for more than 13 ye...

Topics Covered In This Episode: What you need to know about protein How much protein athletes need daily Why ultradistance athletes should ingest protein DURING runs and races Purposes and recommendations for post-workout protein intake Importance of branched chain amino acids (BCAAs) for endurance athletes Food sources of leucine Host Bio: Corrine Malcolm has been a CTS Coach for more than 5 year...

Topics Covered In This Episode: What you should think about before hiring a coach Some of the biggest benefits athletes see working with a coach How the coach-athlete match process works How to know if a coach is a good fit for you Pros and cons of having a local coach Guest Dominic Guinto has been the CTS Athlete Services Director for nearly ten years and has successfully matched thousands of ath...

Topics Covered In This Episode: Stages of sleep nREM vs. REM sleep How you sleep when physically tired vs. emotionally fatigued Health implications of sleep deprivation Role of sleep in injury prevention How do you know if you're getting enough sleep Keys for optimizing sleep hygiene Host Bio: Corrine Malcolm has been a CTS Coach for more than 5 years and holds a B.S. in Health and Human Perf...

Topics Covered In This Episode: Top 5 factors for faster climbing: pacing, increasing power to weight ratio, wise equipment choices, course intel, personal intel How to use Strava as a pacing and KOM/QOM planning tool Using RPE to gauge pacing and sustainability Are you a Steady or Punchy climber? Pacing for climbs you have never climbed before Keeping your mind in the game on difficult climbs Saf...

Topics Covered In This Episode: What can I do to boost immune system? Why do I get sick after big races? Innate immunity vs adaptive immunity Basic biology of the human immune system Debunking the "Open window theory" How to decrease illness risk associated with training Managing sleep to protect your immune function Managing your "touch points" and interactions with other peop...

TOPICS COVERED IN THIS EPISODE Determining key workouts vs. everything else What to do when you miss a key workout Example: Missed a key Tuesday interval workout Example: Missed a key Thursday workout before big weekend Example: Missed long ride on a weekend day Adjusting training start times based on recovery-duration-between-key-workouts When to do or miss a recovery ride Adjusting ride intensit...